{"id":41351,"date":"2026-09-25T07:13:13","date_gmt":"2026-09-25T07:13:13","guid":{"rendered":"https:\/\/adnanthemes.com\/hercules1\/swim-dryland-training-gym-programs\/"},"modified":"2026-09-25T07:13:13","modified_gmt":"2026-09-25T07:13:13","slug":"swim-dryland-training-gym-programs","status":"publish","type":"page","link":"https:\/\/adnanthemes.com\/hercules1\/swim-dryland-training-gym-programs\/","title":{"rendered":"Programs \u2013 Swim Dryland Training Gym"},"content":{"rendered":"

OUT OF WATER<\/span>

Swim Dryland Training Gym Programs<\/h1>

Pick a programme by goal, level and schedule.<\/p>Book a Dryland Session<\/a><\/div><\/section>
\n

How We Coach<\/span>

Technique first, then intensity.<\/h2>

Dryland strength, shoulder care and power training designed for competitive swimmers and triathletes.<\/p>Book a Dryland Session<\/a><\/div>

\"Swim<\/div><\/div><\/section>
\n
Program Questions<\/span>

Choosing your programme.<\/h2><\/div>
Is this in a pool?<\/summary>

No \u2013 all training is on land.<\/p><\/details>

What ages?<\/summary>

Club swimmers from 12 to masters.<\/p><\/details>

Can clubs book squads?<\/summary>

Yes \u2013 squad sessions available.<\/p><\/details>

Will it help my times?<\/summary>

Stronger starts and turns save seconds.<\/p><\/details><\/div><\/div><\/section>
\n

Programs<\/span>

Every programme has a purpose.<\/h2><\/div>
01<\/span>

Dryland Strength<\/h3>

Swim-specific strength sessions.<\/p><\/article>

02<\/span>

Shoulder Care<\/h3>

Rotator-cuff and scapular health.<\/p><\/article>

03<\/span>

Start & Turn Power<\/h3>

Jumps and explosive work.<\/p><\/article>

04<\/span>

Mobility for Swimmers<\/h3>

Thoracic and ankle mobility.<\/p><\/article><\/div><\/div><\/section>
\n

Start with Swim Dryland Training Gym.<\/h2>

Tell us your goals and schedule and we will book the right first session.<\/p>Book a Dryland Session<\/a><\/div><\/section><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":0,"featured_media":41213,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-templates\/template-builder.php","meta":{"_bbp_topic_count":0,"_bbp_reply_count":0,"_bbp_total_topic_count":0,"_bbp_total_reply_count":0,"_bbp_voice_count":0,"_bbp_anonymous_reply_count":0,"_bbp_topic_count_hidden":0,"_bbp_reply_count_hidden":0,"_bbp_total_topic_count_hidden":0,"_bbp_total_reply_count_hidden":0,"_bbp_forum_subforum_count":0,"rs_blank_template":"","rs_page_bg_color":"","slide_template_v7":"","_hercules_seo_title":"Programs | Swim Dryland Training Gym \u2013 Hercules","_hercules_seo_description":"Programs page of the Hercules Swim Dryland Training Gym demo \u2013 swimmer dryland strength, shoulder care and start and turn power.","_hercules_header_layout_id":41411,"_hercules_footer_layout_id":41412,"_hercules_page_builder":"","footnotes":""},"class_list":["post-41351","page","type-page","status-publish","has-post-thumbnail","hentry"],"post_mailing_queue_ids":[],"_links":{"self":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/41351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/types\/page"}],"replies":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/comments?post=41351"}],"version-history":[{"count":0,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/pages\/41351\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media\/41213"}],"wp:attachment":[{"href":"https:\/\/adnanthemes.com\/hercules1\/wp-json\/wp\/v2\/media?parent=41351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}